Comparing Nutrients in 1 kilogram Dried Butternuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Dried Butternuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	211% 6120kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	5449% 87g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	582% 757g	130g per day for Men 19-50 years
Sugars	NA	492% 357g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	106% 77g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 76g	g per day for Men 19-50 years
Sucrose	NA	% 200g	g per day for Men 19-50 years
Fiber	124% 47g	153% 58g	38g per day for Men 19-50 years
Protein	445% 249g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	549% 4940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	654% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	854% 11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	165% 660μg	533% 2130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	53% 530mg	235% 2350mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	353% 3.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	503% 40mg	1138% 91mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	888% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	637% 4460mg	417% 2920mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	2.3% 84.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Dried Butternuts has 4.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 82.3 times more Vitamin A, 2.1 times more Vitamin B1, 4.5 times more Vitamin B2, 10 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Dried Butternuts.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Dried Butternuts has 1.4 times more Copper, 2.9 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus, 5.9 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 4.4 times more Calcium, 2.3 times more Iron and 440 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.7 times more Energy, 14.2 times more Fat, 2.2 times more Saturated Fat, 207.6 times more Omega 3, 27.9 times more Omega 6 and 2.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 6.3 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Fiber per one kilogram.